My Strength Training Log 2016-20XX

Training Training Logs
1553

11/23/23
Lower assistance

Super set:
NLC / RH
4x10 / 4x25

Giant set:
Power wheel pikes / Band trucnk twist / One leg calf press / Reverse calf raise
3x10 / 3x10 / 3x15 / 3x20

1 Like
1554

11/24/23
Upper

Speed bench
+Mini bands
95x3x12

6" bench lockouts
135/185/225/245/275/x1

Lateral raise
7x16

Giant set:
Rear delt row / One arm pushdown / Bench Dips / Conc hammer curls
3x15 / 3x8 / +45# x8 +90# x8x2 / 3x15

Super set:
Seated wrist curls / standing wrist curls
6x10 / 6x10

1 Like
1555

11/25/23
Upper assistance

Super set:
Pull ups / EZ pullover
+20#x8 +40#x8x2 / 3x8

Super set:
CG Bench / Tate press
3x5 / 3x8

Super set:
Lateral pulldown / CSBB row
3x10 / 3x8

Super set:
Concentration pushdown negatives / Preacher hammer curl negatives
25s-10 reps 25s-10 reps x2 (BFR) / 25s-10 reps 25s-10 reps x2 (BFR)

1 Like
1556

11/26/23
DE lower

Super set:
Speed squat / Speed 2" deficit deadlift
(+choked L & MM bands) 235x2x8 / 315x2x8

Super set:
Ab wheel / Band pulldown Abs
+55#x20x3 / 2L+Mx30x3

Super set:
NLC / RH
4x10 (BFR) / 4x25

1 Like
1557

11/27/23
DE Upper

Speed bench
115x3x12

2" bench lockouts
305x12x3

Lateral raise
7x16

Giant set:
Rear delt row / One arm pushdown / Bench Dips / Conc hammer curls
3x15 / 3x8 / +45# x8 +90# x8x2 / 3x15

Super set:
Seated wrist curls / standing wrist curls
6x10 / 6x10

1 Like
1558

11/28/23
Upper assistance

Super set:
Pull ups / EZ pullover
+20#x8 +40#x8x2 / 3x8

Super set:
CG bench / DB rollbacks
3x5 / 3x8

Super set:
Lateral pulldown / Inverse BB row
3x10 / +25x8x3

Super set:
Concentration pushdown negatives / Preacher hammer curl negatives
25s-10 reps 25s-10 reps x3 (BFR) / 25s-10 reps 25s-10 reps x3 (BFR)

1 Like
1559

11/29/23
Max effort lower

Squats
+Top squat attachment
225/245/285/300/330/355/388x1

Deadlift
155/225/315/405/455x1

Super set:
Ab wheel / Band pulldown Abs
+55#x20x3 / 2L+Mx30x3

1 Like
1560

11/30/23
Lower assistance

Super set:
NLC / RH
4x11 / 4x25

Giant set:
Power wheel pikes / Band trunk twist / One leg calf press / Reverse calf raise / Plate side bend
4x10 / 4x10 / 4x15 / 4x20 / 90x8x4

1 Like
1561

12/1/23
Upper

Speed bench
135x3x12

2" bench lockouts
135/225/315/405x1

Lateral raise
7x16

Giant set:
Rear delt row / One arm pushdown / Bench Dips / Conc hammer curls
3x15 / 3x8 / +45# x8 +90# x8x2 / 3x15

Super set:
Seated wrist curls / standing wrist curls
6x10 / 6x10

1 Like
1562

12/3/23
DE lower

Super set:
Speed squat / Speed 2" deficit deadlift
(+choked L & MM bands) 195x2x12 / 305x2x12

Super set:
Ab wheel / Band pulldown Abs
+55#x20x3 / 2L+Mx30x3

Super set:
NLC / RH
4x11 (BFR) / 4x25

1 Like
1563

12/4/23
DE Upper

Speed bench
135x3x12

OH 3" lockouts
135/185/205/225/245/265/275/295x1

Lateral raise
7x16

Giant set:
Rear delt row / One arm pushdown / Bench Dips / Conc hammer curls
3x15 / 3x8 / +45# x8 +90# x8x2 / 3x15

Super set:
Seated wrist curls / standing wrist curls
6x10 / 6x10

1 Like
1564

12/5/23
Upper assistance

Super set:
Pull ups / EZ pullover
+20#x8 +40#x8x2 / 3x8

Super set:
CG bench / Tate press
3x5 / 3x8

Super set:
Lateral pulldown / CSBB row
3x10 / 3x8

Super set:
Concentration pushdown negatives / Triangle pushups
25s-10 reps 25s-10 reps x (BFR) / 3x16 (BFR)

1 Like
1565

12/9/23
Upper assistance

Super set:
Pull ups / EZ pullover
+20#x8 +40#x8x2 / 3x8

Super set:
CG Bench / DB rollbacks
3x5 / 3x8

Super set:
Lateral pulldown / CSBB row
3x10 / 3x8

Super set:
Preacher hammer curl negatives / Triangle pushups
25s-10 reps 25s-10 reps x2 (BFR) / 2x20 (BFR)

1 Like
1566

12/10/23
DE lower

Super set:
Speed squat / Speed 2" deficit deadlift
(+choked L & MM bands) 195x2x12 / 305x2x12

Super set:
Ab wheel / Band pulldown Abs
+55#x20x3 / 2L+Mx30x3

Super set:
NLC / RH
4x11 (BFR) / 4x25

1 Like
1567

12/11/23
DE Upper

Speed bench
135x3x12

Seated OH press
3x8

Lateral raise
7x16

Giant set:
Rear delt row / One arm pushdown / Bench Dips / Conc hammer curls
3x15 / 3x8 / +45# x8 +90# x8x2 / 3x15

1 Like
1568

12/12/23
Upper assistance

Super set:
Preacher hammer curl negatives / Triangle pushups
25s-10 reps 25s-10 reps x3 (BFR) / 3x20 (BFR)

1 Like
1569

12/14/23
Max effort lower

6ā€ block deadlift
155/225/315/405/500/561x1(PR)

Squats
+Top squat attachment
225/245/275/300/345x1

Super set:
Ab wheel / Band pulldown Abs
+55#x20x3 / 2L+Mx30x3

2 Likes
1570

:scream:

1 Like
1571

12/15/23
Upper

Speed bench
140x3x10

2" Bench lockouts
135/225/315/405x1

Lateral raise
7x16

Giant set:
Rear delt row / One arm pushdown / Bench Dips / Conc hammer curls
3x15 / 3x8 / +45# x8 +90# x8x2 / 3x15

Super set:
Seated wrist curls / standing wrist curls
6x10 / 6x10

1 Like
1572

12/16/23
Upper assistance

Super set:
Pull ups / EZ pullover
+20#x8 +40#x8x2 / 3x8

Super set:
CG Bench / DB rollbacks
3x5 / 3x8

Super set:
Lateral pulldown / CSBB row
3x10 / 3x8

Super set:
Preacher hammer curl negatives / Triangle pushups
25s-10 reps 25s-10 reps x3 (BFR) / 3x20 (BFR)